2020/12/31

General Warm-Up
Warm-up
50 Jumping jacks
10 Plate or bag overhead reverse lunges
0:30/0:30 Samson stretch

40 Jumping jacks
10 plate overhead jumping lunges
0:30 Wall press stretch

30 Jumping jacks
20 PVC pass throughs
0:30 Butchers block stretch

Skill and Build Up
Warm-up
Split Jerk Progression (A) (~4:00)
2 reps of foot placement and receiving position
5 Jump and land with hands at sides
5 Jump and land with thumbs on shoulders
5 Timing drill – jump, punch, and land
5 Split jerks with PVC or barbell

Build Up (~6:00)
3 Sets
3-5 Split jerks
10 Hanging scap retractions
3-5 Strict pull-ups or variation

Metcon
Metcon (Time)
For time
15 Split jerks (135lbs/95lbs)
15 Strict pull-ups
12 Split jerks (155lbs/105lbs)
12 Strict pull-ups
9 Split jerks (175lbs/120lbs)
9 Strict pull-ups
6 Split jerks (195lbs/135lbs)
6 Strict pull-ups
3 Split jerks (215lbs/145lbs)
3 Strict pull-ups

Light to Moderately Load Dumbbells Available
21 Dumbbell split jerks
15 Strict pull-ups or truck rows
18 Dumbbell split jerks
12 Strict pull-ups or truck rows
15 Dumbbell split jerks
9 Strict pull-ups or truck rows
12 Dumbbell split jerks
6 Strict pull-ups or truck rows
9 Dumbbell split jerks
3 Strict pull-ups or truck rows

Bodyweight Only
10 Wall walks
15 Strict pull-ups or table rows
8 Wall walks
12 Strict pull-ups or table rows
6 Wall walks
9 Strict pull-ups or table rows
4 Wall walks
6 Strict pull-ups or table rows
2 Wall walks
3 Strict pull-ups or table rows

Cool Down / Mobility
Warm-up
3 Rounds
15 Band pass-throughs
15 Band pull aparts
15 Band face pulls
0:20/0:20 Single arm high plank

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